Weight Watchers is a popular weight loss program that encourages healthy eating and regular physical activity as a way to lose weight and keep the weight off. It is not a quick fix, as it emphasizes slow and steady weight loss. After joining, a food and exercise plan will be formed so that a safe amount of weight will be lost each month, as long as the program is adhered to.
Identification
The foundation of the Weight Watchers program is a points system. All foods are given a point value and each member is assigned an allowed number of daily points based on current age, weight and physical activity level. Keeping track of daily points eaten allows you to control your caloric intake. As weight is lost, less points are allowed until the goal weight is achieved. At that time a few more points are added back in so that weight is maintained. In addition, physical activities are assigned point values as well, so that points or calories can be burned off to accelerate weight loss or to occasionally balance out overeating.
Monthly Weight Loss
Weight Watchers members count points instead of calories to simplify the weight loss process. The points value of a food is based on its calorie, fat, carbohydrate, dietary fiber and protein content. Foods that are low in calories and fat but high in fiber have the lowest point values. The goal is to lose a realistic amount of weight so that it will be kept off. According to Weight Watchers, this means aiming for a loss of 1 to 2 lb. per week or 4 to 8 lb. per month. However, after the first six months weight loss may slow and plateaus can occur. As the goal weight gets closer, it gets harder to shed the unwanted pounds. At this stage it may be necessary to increase physical activity levels to burn more calories.
Considerations
Individuals who lose weight steadily and slowly at the rate of 1 to 2 lb. per week are the most successful at keeping it off, reports the Centers for Disease Control and Prevention. Long-term weight loss requires developing lifelong healthy eating and exercise habits. Following a fad diet or quick fix may initially lead to higher weight loss rates, but as soon as old habits return so does the weight. However, if weight is lost slowly as better habits are formed, then the weight loss is more likely to be maintained, as the good habits stay even after the goal weight is reached.
Solution
The Weight Watchers plan only works if it is carefully followed, which includes weighing and measuring out food and writing down all foods and beverages consumed. In a time of super-sized meals it is easy to underestimate how many calories are being consumed. Weighing and measuring foods and beverages will help to teach correct portion sizes. In addition, keeping a food journal is a proven method to promote weight loss and keep the weight off, states the Cleveland Clinic. Food journals can identify when overeating is occurring and it can show how grazing throughout the day adds a lot of extra calories. If emotional eating is an issue, keeping a journal of what was eaten and what emotion was occurring, can help to establish new behaviors.
Member Comments